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Competitive Fitness 01.15.14


Competitive Fitness 01.15.14


Prep Work

2 sets of
5 Inch worms No Push ups
:30 Beat swing
10 Drinking birds
10 Leg pumps

Workout of the Day
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings 70/53
Rest 2 minutes

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Ring Row x 10 reps @ 2111
Rest 45 seconds

Cool Down

This is the final week of these progressions. You should now know weights that will challenge you for these sets and reps.
Yesterday I learned that our community might need some more work on lunging with weight in the front-racked position. :) When you can’t breathe, things feel difficult. You should have learned that you weren’t alone, most of the athletes were destroyed by that portion. Also note that this is a pretty typical time for athletes to feel exhausted in a new cycle. We changed the programming focus and your bodies need time to adapt. Back off as needed, but also understand that you will adapt and be much better prepared for the Open once you do. I could have kept the programming consistent and you would feel great on it…but you probably wouldn’t feel so great in the midst of the Open. “The more you sweat in training, the less you bleed in combat.” – Richard Marcinko
CJ Martin Crossfit Invictus

Post results to comments.

7 Responses


    Prep Work did it all & had time to talk to My BFF Clint 🙂
    WOD A: did all C2B only did 10 reps, 5 reps then just hold on the wall for HSPU ( it’s my weakness need help )
    WOD B: I really didn’t keep track. Just kind of did what I could because of my back.
    Good class today. 5am crew killed it!

  2. jramos1808

    Prep work:Legs were sore from yesterday felt good stretching my Hams
    A. Finished dont remember the time Did hand stands off 35lbs DB (wrist)
    B. 1. 190#
    2. 230#
    3. 260#
    4. 285#
    5. 305#
    D. Did only 2rnds

    Did alot of mobility after.

  3. Dave

    Got in prep work.

    WOD A used 70lb KB. Not sure of time but was on Clints heals. Good to have the 5am crew back!!

    WOD B Used percentages of my 375 max for unbroken reps on sets.

    Had to leave for work after that. 5am cew does rock it!!

  4. Brynnen

    Prep Work: I LOVE LEG PUMPS. My hammies were tight!
    A: I was moving so slow!! Did 35# KB L-Sit presses, C2B with green band and 53# American swings. Presses were a struggle. I need to work on my bar work…. American swings felt good. Unbroken. took about 3:00 to complete each round
    B: First time completing a full DL workout! Pretty excited about that! Did all I my reps unbroken. 125, 150, 170, 185, 195
    C: completed. Not pretty but done. Now for a massage in the AM!

  5. sandra

    A: ctb no bands, hspu full, 53kb 17:40 with rest of 2 min in between.
    50% 125×10
    60% 153×10
    70% 175 ×10
    75% 190×8
    80% 205×6
    C: Good morn, ring rows x3
    I liked this workout easy on shoulders and legs not too hard good mid week workout

  6. Marcos Ramos

    B. Deadlift x10 225
    x10 255
    x10 295
    x8 325lbs
    x6 345
    used a belt for my last two sets. and also played around with bringing my feet in closer and i felt stronger on my pulls.

    C. Done…. B- had me do them a little different then just a regular ring row and my lats are lit up… Hands are hurting, will have to take care of them and ready for a rest day tomorrow. Felt a lot better today then yesterday. was thinking about taking today off and glad a didn’t. Good mid week so far.

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